If you want to gain weight, you should increase the amounts of food from all food groups in the healthy food pyramid Here are the top nutrition Steps for getting a healthy weight quickly.
How to gain weight fast
Eat Carbs Intake
One way to gain weight quickly is to increase Carbs such as sugars and starches, biscuits, pasta, rice, pizza, and more. you can do that by following a high-carb diet rich in whole grains, and complex carbs such as potato, quinoa, legumes, and sweet corn. When you follow the low-carb diet plan, your hunger levels go down, and eating fewer calories.
Eat more protein
Protein is an essential macronutrient, 1 gram of protein gives 4 kcal. Eating an amount of protein is essential to help preserve health and muscle mass while gaining weight, and research suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight.
Healthy protein sources include:
meat beef, chicken, lamb, fish, salmon, shrimp, whole eggs with yolk, beans, legumes, quinoa, and tofu.
Doing Sports
sports, while required for health, can help you gain weight more quickly.
Lifting weights has particularly good benefits, you’ll burn lots of calories and increase your metabolism.
Try going to the gym 3 to 4 times a week to lift weights or do some cardio workouts such as walking, jogging, running, cycling, or swimming for weight loss and enhancing general health.
Finally, both cardio and weightlifting can help with gain weight.
Cook with Healthy Fats
One of the simplest ways to add extra calories to your meals is to cook with fat. Fat is the most calorie-dense macro (providing 9 calories /gram) and most foods will absorb the oil in the cooking process. Plus, certain oils, like olive, avocado, and flaxseed oil are associated with positive heart health benefits.
Find a plant-based cooking oil you enjoy and use it to coat cooking pots and pans and season your ingredients.
You can add a drizzle of oil after plating for a bit more flavor and fat. Use Toppings, Sauces, and Add-Ons to Gain Weight
Get More Sleep
Muscle recovery requires more than the right nutrition. It takes time—roughly eight hours per night—dedicated to recovery, after all, when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check.
The National Sleep Foundation recommends that adults ages 18 to 64 sleep seven to nine hours per night.
